High-Protein Egg Muffins for a Diabetes-Friendly Breakfast

These low-carb egg “muffins” are a simple breakfast, great for meal prepping. They store well in the in the fridge for up to a week, or you can freeze them and store for up to three months. This version call for frozen spinach, but you could use 1 cup of any fresh or frozen vegetables that you have on hand. You can eat these muffins as is, or get creative: make a sandwich with toast or a whole-wheat english muffin; cut in half and make a breakfast burrito with some other favorite fillings; or serve on top of a bed of lettuce for a low-carb, veggie-packed breakfast or lunch.

The preparation is straightforward: after preheating your oven to 350°F, spray a muffin pan with non-stick cooking spray and add 1 tablespoon of thawed, moisture-squeezed spinach to each cup. Whisk together eggs, egg whites, Greek yogurt, salt, and pepper, then pour this mixture evenly into the muffin cups before topping each with 1 teaspoon of parmesan cheese. Bake for 20–25 minutes until the eggs are slightly firm to the touch, and allow them to cool for 5 minutes before removing them from the pan.

These muffins offer a flexible base for various meals; you can enjoy them as is, use them in a sandwich or breakfast burrito, or serve them over a bed of lettuce for a nutritious lunch. They are classified as a comfort food that is also kidney-friendly, low-carb, gluten-free, and vegetarian, making them a suitable choice for a variety of dietary needs.

Also Read : Moong Dal Chilla for Diabetes

High-Protein Egg Muffins for a Diabetes-Friendly Breakfast

Recipe by genesis

Servings

12

servings

Prep time

10

minutes

Cooking time

25

minutes

Calories

60

kcal

Ingredients

• Nonstick cooking spray

• 1 cup frozen spinach (thawed and moisture squeezed out)

• 10 whole eggs (6 whole eggs plus 4 egg whites)

• 1/4 cup plain nonfat Greek yogurt

• 1/4 tsp salt

• 1/4 tsp black pepper

• 1/4 cup grated Parmesan cheese

Directions

• Prep: Preheat oven to 350°F and spray a muffin pan with non-stick spray.
• Vegetables: Add 1 heaping tablespoon of thawed spinach to the bottom of each muffin cup.
• Whisk: In a medium bowl, whisk eggs, egg whites, yogurt, salt, and pepper; divide evenly among the 12 muffin cups.
• Top: Sprinkle 1 teaspoon of Parmesan cheese onto each muffin.
• Bake: Bake for 20–25 minutes until eggs are slightly firm, then cool for 5 minutes before removing from the pan.

Notes

• Reheating (Fridge): Place an uncovered muffin on a plate and microwave for 30 seconds.
• Reheating (Frozen): Place an uncovered muffin on a plate and microwave for 1 minute.